Ukudla esikoleni enempilo

Ukudla izingane nentsha adinga ukunakekelwa okukhethekile. Kuyinto entsheni ekuseni futhi usakhula, izingane ukuthuthukisa ngokushesha okukhulu, kokubili emzimbeni ngokuhlakanipha. Ngalesi sikhathi, kukhona nokwanda okusheshayo kwenani umzimba lwamathambo eba, kwandisa yemisipha futhi ukushintsha kwama-hormone eqhubekayo lonke isidumbu sengane. Ngakho-ke, ukudla okufanele izingane kubaluleke kakhulu. Kumele sikhumbule ukuthi unakho izici zayo siqu.

Ngezinye izingane esikoleni njalo ngonyaka ukwanda komthwalo, guys kuthiwa yokuvumelana imvelo futhi wenze ujwayelene nabantu ezintsha. Konke lokhu kudinga amandla amaningi, kodwa ikakhulu kuziwa ekudleni. Ngo isikole enempilo ukudla kuzomele sifake amavithamini, izakhi trace kanye nosawoti wamaminerali. Umthombo oyinhloko wamandla - kuba amaprotheni. Futhi umsoco nsuku zonke zibalulekile amaminerali, amafutha kanye carbohydrate.

Kepha amaprotheni, khona-ke kuyadingeka ukuba naye ukukhula nokuthuthuka kwemisipha yengane yakho. Sitholakala cishe zonke ukudla. amaprotheni Okuningi yonke imikhiqizo yobisi, isinkwa, inyama, amaqanda nenhlanzi. Carbohydrate khona okusanhlamvu, i-pasta, ushukela kanye ezihlukahlukene amaswidi. Ezisithintayo ubungqabavu umntwana, kodwa kubalulekile ukuba overdo it nge ukusetshenziswa kwabo, njengoba kungekho ingozi sikashukela, komzimba kanye nokukhuluphala ngokweqile. Amafutha atholakala ibhotela, imajarini, ukhilimu omuncu kanye ingulube. engayitholi nsuku zonke amafutha edonsa kufanele kube 15-25% we share Imininingwane yemikhiqizo. Ngu izinto amaminerali zihlanganisa i-phosphorus, magnesium, insimbi, i-iodine, zinc ne-calcium.

Daily ukudla esikoleni enempilo kumele iqukathe 2750 kilojoule for abafana iminyaka 10-13 ubudala futhi okunama-kilojoule angu-3000 ngoba amadoda amadala. Emantombazaneni, izinga ngokwesilinganiso ingu- 2500 kcal futhi 2600, ngokulandelana, kuye ngokuthi yobudala.

Ukuze uthole ibhulakufesi umfundi kubaluleke kakhulu, ngoba ingane kumele ukuba yithonya yokufunda. Ingane kufanele ibe ukudla kwasekuseni ekhaya, futhi esikoleni, kumele idle kwasemini noma dinner. Eminyakeni ukudla kufanele athole mayelana 60% of kilojoule kusukela ekudleni nsuku zonke.

Healthy ukudla esikoleni kufanele kube nje kuphela esiphundu, kodwa futhi ezihlukahlukene futhi ewusizo. Fried, okunosawoti futhi okubabayo kufanele ngaphandle kusukela ekudleni kwengane yakho. Ngaphambi kwasemini kwemijondolo kangcono ukudla amaprotheni-ocebile, futhi ntambama kukhona enempilo ukudla ubisi-imifino. Ukudla kwasekuseni akufanele kube sisiningi kakhulu, kodwa uma kuqhathaniswa okunomsoco. I ibhulakufesi best for ingane - iphalishi (oats, nokunye okufana nokolweni, semolina, njll). Ukuze uthole ukunambitheka kanye kunani yokudla okunempilo kulo, ungakwazi ukwengeza izithelo, amantongomane noma amajikijolo. Kuyasiza kakhulu ibhulakufesi ushizi izitsha ezifana noshizi pancake noma cottage shizi Casserole. Njengoba for dinner, kumelwe akhathazeke ezintathu noma ezine zokudla. Eyokuqala kufanele qiniseka isobho. On the inyama yesibili noma inhlanzi, kanye dish side nemifino ehlukahlukene nokusanhlamvu. Esigabeni sesitsatfu, nawe ungadla izithelo. Njengoba for dinner, it has ukuba kube okwesikhathi amahora ambalwa ngaphambi kokuba sokulala. Eyodla kungcono ukusebenzisa ukudla omnene. Kungenzeka okusanhlamvu, amadombolo, casseroles futhi ezihlukahlukene salads. Khumbula futhi ukuthi ngosuku ziphele mayelana ezimbili amalitha uketshezi. Okuhle kunakho konke, uma izithelo organic nemifino ayo, izithelo iziphuzo, lokudlela lamanzi esiphethu.

Khumbula ukuthi ukudla esikoleni enempilo kumele ibhalansiswe. Lapho ngineminyaka engu-iminyaka eyishumi nesikhombisa ubudala kubalulekile ukuthi ingane yakho uye wafunda ukubona ukudla lesifanele, ukuthola imali edingekayo nsuku zonke amavithamini namaminerali futhi musa udla kakhulu. Ngakho qaphela lokhu njengoba ngokucophelela ngangokunokwenzeka, ngoba kuthinta impilo yengane yakho. Kodwa futhi ungakhohlwa ukuthi indlela yokuphila enempilo esikoleni ihlanganisa hhayi kuphela efanele futhi udle ukudla okunempilo, kodwa futhi ezemidlalo asebenzayo, ubuhlobo abazali, ontanga kanye, yebo, osekelayo, nomoya omuhle wokuthanda izinto ekhaya.